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Friday 4/7/17

6
Apr

Friday 4/7/17

Burg CrossFit – CrossFit

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Skill

1000m Row (Time)

Max Effort 1000m Row

Metcon

15 min amrap Fnt rack lunge,HSW,Ring dips (AMRAP – Rounds)

15 Min AMRAP

20 Front rack lunges 95/65

50 foot Handstand walk

20 Ring dips

INT:

75/55

30 Shoulder taps

Box dips

BEG:

45/35

DB overhead hold

Box dips